Dumbbell Standing Inner Biceps Curl

Muscles worked

Setup

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a supinated (palms up) grip.
2. Rotate your arms outward at the shoulder so your forearms are angled away from your torso.
3. Pin your elbows against your ribcage and pull your shoulder blades back to maintain a proud chest.

How to do it

1. Exhale and curl the dumbbells toward your outer shoulders, keeping your forearms on an outward diagonal path.
2. Squeeze your biceps forcefully at the top of the movement for a one-second pause.
3. Inhale and slowly lower the weights back to the starting position using a controlled three-second eccentric phase.
4. Maintain the external rotation of your arms throughout the entire set, ensuring your elbows do not drift forward.

Form checklist

• Keep elbows locked in place against your sides to prevent shoulder involvement.
• Avoid swinging the torso or using momentum to move the weights.
• Ensure a full range of motion by fully extending your arms at the bottom of each rep.
• Keep your wrists straight and firm; do not let them curl toward your forearms.

Pro tips

• Focus on 'turning your pinkies out' at the top of the movement to maximize the peak contraction of the short head.
• Maintain constant tension by stopping just short of a full rest at the bottom of the movement.

Make it harder

• Perform the exercise seated on an incline bench set to 60 degrees to increase the stretch on the biceps.
• Incorporate '1.5 reps' by performing a full curl, lowering halfway, curling back to the top, and then lowering completely.

Frequently asked

What muscles does the dumbbell standing inner biceps curl work?

The dumbbell standing inner biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the dumbbell standing inner biceps curl?

The dumbbell standing inner biceps curl uses dumbbell.

Is the dumbbell standing inner biceps curl good for beginners?

Yes. The dumbbell standing inner biceps curl is a beginner-friendly movement and a strong foundation to build on.

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